Years ago, the idea of the RICE formula (Heat, Ice, Compression and Elevation) was accepted as fact although more recently, the science has caught up with the practice.

Long term use for an acute or subacute injury was shown to slow healing and even cause cellular damage while heat may have some positive effects on the tissues at least temporarily.

It was not uncommon for athletic trainers to have people work out hard and then ice the sore areas afterward to help recovery. Unfortunately, the sore areas often had other reasons for being sore and icing it afterward did not improve function but may have reduced soreness by numbing the area out.

Heat often feels good, increases circulation to a region although it was shunned in the past. The is growing evidence that heat applied after a vigorous workout may be beneficial to us according to a recent NY Times article.

Check out what researchers had to say about the use of heat after exercise in the NY Times article below

Is Heat Actually Good for Sore Muscles?

A hot tub or a sauna after a hard workout can be amazing. But is it as healthy as it feels?

By Emma Yasinski May 30, 2024

After a hard workout, soaking in a hot tub or sitting in a steam room can be transcendent. A heating pad pressed on a particularly tight area of your lower back can help it feel looser after a long day of lifting boxes or hunching at your computer.

“I go to the sauna myself,” said Dr. Wen Chen, a program director at the National Center for Complementary and Integrative Health. After a long day of skiing over the holidays, her back tends to get sore, “but after sitting in the sauna, I’m cured for a couple of days,” she said.

But is it actually speeding up recovery, or does it just feel good?